Comparing Nutrients in 1 kilogram Squash Seed Kernels VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Squash Seed Kernels	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	193% 5590kcal	178% 5170kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	396% 385g	97g per day for Men 19-50 years
Saturated Fat	271% 86.6g	115% 37g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1218% 207g	1652% 281g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.4% 107g	264% 343g	130g per day for Men 19-50 years
Sugars	19.3% 14g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.07% 1.5g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	NA	38g per day for Men 19-50 years
Protein	540% 302g	289% 162g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	969% 11.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	806% 40.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	900% 11.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	145% 580μg	400% 1600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	145% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	46% 460mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1492% 13.4mg	1941% 17.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1103% 88.2mg	613% 49mg	8mg per day for Men 19-50 years
Magnesium	1410% 5920mg	840% 3530mg	420mg per day for Men 19-50 years
Manganese	1975% 45.4mg	876% 20mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1761% 12330mg	920% 6440mg	700mg per day for Men 19-50 years
Potassium	238% 8090mg	202% 6870mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	710% 78mg	459% 50.5mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	1.5% 56.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Squash Seed Kernels vs Dried Safflower Seeds:

• Dried Pumpkin And Squash Seed Kernels have 2.2 times more Vitamin B3 and more Vitamin C than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 4.3 times more Vitamin B1, 2.7 times more Vitamin B2, 5.4 times more Vitamin B5, 8.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Squash Seed Kernels vs Dried Safflower Seeds:

• Dried Pumpkin And Squash Seed Kernels have 1.8 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus and 1.5 times more Zinc than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.7 times more Calcium and 1.3 times more Copper than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Dried Safflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Fat, 2.4 times more Saturated Fat and 1.9 times more Protein than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 1.4 times more Omega 6 and 3.2 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Dried Safflower Seed Kernels have similar amounts of Energy and Omega 3 per 1 kg.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.